1. Water it up: Our body is 70%+ water and majority of illness can be related to dehydration as one aspect of the cause. So hydrate yourself daily with 6 to 8 glasses of fresh, filtered water.
2. Increase your protein intake: Eating the right amount of protein helps to balance blood sugar, which in turn avoids energy fluctuations. Good sources of protein are those that are lower in saturated fat and have all essential amino acids we need daily such as egg whites, fish, turkey, chicken, animal sources, amaranth, buckwheat, hempseed, meat, poultry, Salvia hispanica, quinoa, seafood, and spirulina.
3. Drink green: Not only is green tea loaded with antioxidants and a terrific addition to any weight-loss program, it also contains natural caffeine that fights fatigue, as it mimics the same feelings you get from coffee. Avoid decaffeinated products as they have gone through a process using chemical and cause increase in toxicity.
4. Avoid the white: Foods such as white bread, white pasta, white potatoes and rice are rated high on the glycemic index. When these types of food are eaten in abundance and often, they tend to elicit a state of hypoglycemia (low blood sugar). Symptoms of hypoglycemia include fatigue, moodiness and mental fogginess. Selecting lower glycemic index grains such as whole grains that have not been refined help to keep your energy up and weight down.
5. Think rainbow: When selecting your foods, try to make your plate look as colourful as a pack the rainbow. Tomatoes, blueberries, raspberries, broccoli, sweet potatoes, carrots, oranges and spinach are just a few of the nutritional foods that will leave you feeling full of life.
6. Choose iron-rich foods: We need iron to produce hemoglobin, the main component of red blood cells. If your iron stores are low, your red blood cells can’t supply as much oxygen to the cells, resulting in poor energy. There are two sources of iron in food: • Heme: The most absorbable form of iron. Found in red meat, organ meats and eggs. • Non-heme: A less absorbable form of iron. Found in iron-enriched cereal, dark green leafy vegetables, beans, nuts, seeds and some dried fruit. To increase the absorption of non-heme iron, eat with vitamin C-rich foods; add lemon to your leafy greens.
7. Slow your pace: Eating food should be in a relaxed environment and take roughly 20 minutes. One should chew their food in order to allow the body to tell the individual that they are full, thus preventing overeating. This optimizes digestion and improves nutrient absorption.
8. Make lunch a larger meal than dinner: Avoid eating large carbohydrate-dense meals such as toast or a plate of pasta right before bed. Eat dinner earlier and have a mix of veggies and a protein such as chicken or fish with some healthy fats such as olive oil.